Barbell Shrugged - 109- Interview w/CrossFit Games Athlete Michelle Kinney & Emily Schromm of Superhero Unleashed

Episode Date: March 20, 2014

This week on Barbell Shrugged, we interview games athlete Michelle Kenney and Emily Schramm, bacon connoisseur. Hey, this is Rich Froning. You're listening to Barbell Shrugged. For the video version, go to barbellshrugged.com. Welcome to Barbell Shrugged. I'm Mike Blitzer here with Doug Larson and Chris Moore. Hello. CTV behind the camera. Wee here with Doug Larson and Chris Moore. Hello.

CTV behind the camera. We are here with Michelle Kinney. Hey. And Emily Schramm. Nice job. Good job, Mike. I got it right. Hi, hi. I don't think it's that difficult of a name to get right.

I appreciate that. Tell the world. Today we're going to be talking about the CrossFit Open, the games, nutrition challenges. Reality TV. Reality TV. Reality TV. Everybody be like, you have my attention now, Michael. You're like, I hated your show until you started talking about reality TV. That's it. Before we go any further, make sure to go to barbellstrug.com, sign up for the newsletter,

and we will send you all sorts of exciting news. Sounds exciting. Just sign up, okay? Just do it all right michelle you just crushed 14.3 uh we owe 99 of your success to me to the kenny shuffle to the kenny's kenny shuffle indeed high five on that yes by the way what was your score 184 and you didn't repeat it this was a one-time deal i don't repeat them you don't't repeat what? No regrets. Never looking back. I don't. I only crush and I walk away. Why don't you repeat them?

I don't need to. Oh, damn. Really, you do so well that you just figure I'm good to go and you just move on to the next thing. Yeah, so if I do bad on one or poorly, I just have to suck it up and swallow my pride and move on. I don't get two chances

at regionals and don't get two chances at games. Hard to fucking argue with that. But that's where I'm at. That's the game I have to play. But you're going to finish pretty high up. That way you're going to end up in a good... I'll be in the top heat at regionals most likely. That's the benefit of that. Sometimes people are redoing the wad so they can kind of move which heat

they're going to start off in. That's a big deal. Absolutely. There's definitely reasons to redo them. And, you know, it doesn't. But definitely no reason to redo 14.3. If you're the kind of person who needs to try again, go ahead and feel free to. But it's not for everybody. Wink, wink. We're filming this on Sunday afternoon.

So there's another 24 hours before people can submit their scores. As of right now, you're in second place for that specific lot. Yes. Which was, oh, let's not even describe it. It's the deadlift box jumps from 2014. Google it. Look it up. So how many reps did you get?

184. Which is how many of the heaviest weight you did? Nine reps at the heaviest load. Oh, man. What was that? That's crazy. That's moving. 225, bro. Two wheels, bro.

I want to watch your whole video. That sounds, I mean, you had to be moving right out the gate. I kept a decent pace. I was able to stay unbroken through the first three bars

and then the set of 25, I broke up into 16, nine. I was still feeling really strong. Wow. And then the 205 bar was a little slow and go I did 8 and then set to 4 after that but hit 30

got back to the 225 bar with 30 seconds to go and I was able to get 9 reps. And your form looked really good. Thank you. Straight back Thank you. You looked like fucking deadlifts didn't you? Yeah after Like deadlifts are supposed to look like. That's interesting because there's some professional fitness people that comment on Instagram I hurt my back doing deadlifts. Oh show me the. That's interesting because there's some professional fitness people that comment on Instagram

telling me differently. I hurt my back doing deadlifts. Show me the video. Oh, that's a deadlift? What do you mean they told you differently? Just anybody. What did they say at least? I'm bouncing the bar or I'm doing something weird. I'm losing my back. I'm just going to hate you.

Everyone was bouncing the bar at least a little bit. Touch and go gives you some bounce but there's a difference between bouncing the bar and just doing touch and goes like you're supposed to there's a rebound of course you've got rubber on rubber there's a rebound but if my elbows aren't bending if you got that much weight and you are balancing it it's still gonna that's i i think it doesn't really wreck you i think it's gonna wreck you in the long run i mean not just tomorrow it's gonna wreck you during the workout yeah. Having to manage that balance is no fun. I will not be posting my video.

My deadlift. Come closer to the microphone, Emily. It was not as good as the deadlift. Be like right up on it, like nose touching almost. I got it. You don't have to do that. And then rub your nose back and forth to maintain distance. Yeah.

So you're doing the open, Emily. I am doing the open. Where are you standing at? Oh, you know, I'm surviving. You're in Denver Colorado which region is that southwest southwest

southwest region yeah and I would love to make a top 60 but we'll see I've had to redo a lot of these workouts not this one

I will not be redoing this one but why aren't you redoing this one this is horrible Michelle's like no one should redo this I am

is it because is it because you don't want to go back to that moment Or is it because You know that You just That was the equivalent Of getting scolded

You just got put in the corner Or is it because Like you're just not Going to recover And feel like you're Going to do better The second time There's no more reps in me

I don't think I My back is really Not that happy So It wouldn't be smart To do it again You redlined Well Yeah I don't think I uh my back is really not that happy so it wouldn't be smart to do it again I read well yeah I don't know you can redline on weight I mean that's different than like redlining with lightweight or during a run or something like that yeah yeah I gave it my best

and I'm not redoing it last one I redid three times the chest to borrow one it was horrible it took my soul it's definitely a soul crusher. You run up a debt when you do it too much. I mean, you got to think what comes the next week. I mean, you're going to do, meet your expectation this week. The next week, you've got nothing left. All you have is degloved hands and a crippled spine.

And no soul. No soul. That might actually help you, though. I know. It's true. Yeah, just crush the soul all the way and you'll perform better. Yes. Oh.

I just smacked Michelle. I'll make sure you're paying attention. Should we get that on camera? This ain't your first rodeo. You pop back instantly like a cat. Like, ah, you can't get me. I'm here. I'm on.

Oh, shit. Oh, no. So you did it three times. You did 14-2 three times. I did. I did. I did 14-2 three times? I did. I did. I did. Did you get better every time?

Well, not better enough. I, you know, I was at 142. So I just needed two more reps to get to the next tier because I love overhead squats. I'm just not good at chest to bars. So I got, I redid it and I got 143. So I got like no ripped on my 144. So then out of just bitterness, I redid it again and got like 130. Yeah, your heart was gone at that point.

It was gone. Did your hands hold up? Yeah, I didn't rip once. Dang, three times and didn't rip at all? I know. I have these like homemade like cow-eyed gloves. I don't know if that makes sense, but they work. No, it doesn't.

They work. Do they look cool? They did. You should sell them. I should. Make a bunch of cow hide things for your hands. With bacon on it.

Oh, God. A little bacon. You like putting bacon on things? I do. It's kind of my thing. Earlier you said you were a bacon connoisseur. I am.

Is that correct? I love bacon. I eat it every day. That's good. I eat it every day, too. What qualifies you as a bacon connoisseur? These are big fucking love bacon. I eat it every day. That's good. I eat it every day too. What qualifies you as a bacon connoisseur? These are big fucking words. We all eat bacon every day.

It's a heavy hitter. We need to know if you know what you're talking about or not. I think I just really enjoy it. Probably just more so than you guys. That's just why. This is a private matter, I think. What are you doing with bacon that I'm not? Sorry, Michelle. Do you like center cut? Do you like your meat thick? How do you like it? What's your doing with bacon And I'm not Do you like center cut

Do you like your meat thick How do you like it What's your choice of bacon I like the black one Or the black hickory smoked From Whole Foods You saw it And then they have

They also have like Thai curry Have you had that yet Oh yeah yeah And then they just got Thai curry And I had the jalapeno one Yeah and honey mustard

Yeah I haven't had that yet So you mix it up I do See I find one thing I like And I stick the jalapeno one. Yeah, and honey mustard. Yeah, I haven't had that yet. So you mix it up. See, I find one thing I like and I stick with it until I hate it. That's horrible. Explain to your wife. Oh, that's horrible. Yeah, I tend to run things into the ground. Two years from now, he's going to be like, podcast?

I hate that shit. Yeah, exactly. I'm only one more year away from hating everybody. I got to say, my favorite has always been the black pepper, thick cut black pepper piece, man. That's fantastic. It is. The black pepper pops in your mouth, makes it sexy.

We can take that a lot of different directions. All right, Michelle, where are you standing overall? Worldwide? Right now I'm sitting in eighth, but not everybody's posted this week. Oh, okay. What is up with that? I know. I don't know.

How many people are in it? Some do it on Monday. Is there a lot more this year that are posting late intentionally so no one can see where they're at? I think more. Call them out, Michelle. What's that? Call them out.

Call them out. What's the Twitter handle? You. No, no, no. Oh, man. No, I feel like more of the heavy hitters are posting earlier this time around, but we're still seeing some wait till Monday, but I think they're legitimately doing it on Monday, so I don't know.

I think a lot of people are doing it twice, and they just don't want to post their first score. They don't want to see, like, maybe not show how much they improved from one to the next. That could raise eyebrows. Right. Do a lot of people do that? I don't know with the high-level competitors. Do they wait to see the people that are kind of on the cusp?

Do they wait to see what the scores are and then decide if they need to do it again based on what they see people post on Sunday and early Monday? I'm sure the people that are on the bubble as far as regionally competitive do that. I think they should. Sounds like a good strategy to me. But I don't know why anybody in the top wouldn't feel the need to do that. Unless they are should. Sounds like a good strategy to me. I don't know why anybody in the top would feel the need

to do that. Unless they were going for that top spot, that top score for the 2014 prize money. That would be the only thing. There's prize money for the Ludacris style. They're coming for the number one spot. The overall score. I had no idea. I didn't either. $2,014.

Oh. I see what they did there. They've done that the last two years. I haven't either. $2,014. Oh. Oh. I see what they did there. Oh. They've done that the last two years. I haven't won any in the last two years. I haven't either. Not even close. If you think that you do have a shot of doing really well the next stage, I guess the whole point of this is that you do well enough to sort of get your legs about you to feel the

competition, but you don't go for the prize now because this is not the prize. This open is not what you want. You just do well enough to sort of get your legs about you to get feel the competition but you don't you don't go for the prize now because this is not the prize like this this open is not what you want you just do well enough and you turn it up at the regional events right i mean people there might be people out there crushing it now like i gotta do as well as possible at these little competitions right and then effectively blow their wad when it comes time to actually do the competition you know well yeah definitely i i know as far as my training program is concerned i'm not peaking right now but um because it'll be bad for the audience if you peak now given that you need to be peaking like in july you're gonna not do well sure i'm peaking for may honestly i gotta get it i gotta make it to july i'm not gonna look past may ever um but

yeah so each don't get me wrong each workout like I'm focusing I'm meditating beforehand and I'm planning on crushing it every time I'm not just like oh I'm going to half ass this because it doesn't matter because it fucking matters. Do you have like a meditation ritual or visualization that you do right before the wand? Can you walk us through it?

It's the Kenny Shuffle. Other than the Kenny Shuffle. No that's more when I want to get my heart rate up and get kind of psyched about it. But it's just about 10 to 12 minutes of just relaxation and visualizing the workout as I see it going down

and just kind of staying calm and within myself. I'm amazed at how many people don't recognize that that is probably the most important thing. It's the first important thing you can do ahead of warming up to make sure you're successful in what you're going to do. If you go into a workout not even remembering what you're going for and why and that you need to be calm and collected.

Yeah. Why is it even are going for this? Why is this even important to you? Like just taking that time for five minutes, you're going to get the worries of the world away and you're going to do fucking much better on your workout. The result will be better. What's your wise Michelle? What's one of my wise? wise good question this got deep why do you want to be so fit what are you running away from

my inner fat kid uh i hate that bitch no i uh what do you think about it Emily what's your wise so I can eat bacon no I just I would love to make regionals so that's my why right now I think that I it would be fun and I got injured this year

I tore my hip labrum and so I told myself I would make it no matter what I've been hearing way more of that lately I know like I didn't hear about it

at all yeah and then and then the last year it's like happening to a lot of ladies it's actually more common some guys too but more more girls yeah uh i talked to a doctor he said that like 70 of people um have it and they don't know it or they like have hip pain and they just kind of like deal with it so it's more yeah i think i probably have a little bit of an injury my left hip yeah yeah it's a lot more common than people think but people jump into surgery, which I think

is kind of a no-no. It's easy to just solution. How did you injure it? I was filming the challenge in Thailand, my last challenge. People may not know this. Okay, so Emily was on The Real World. What year? I don't really want to talk about The Real World.

No, you can't talk about some of the stuff. Well, I don't want people to... So The Real World, I was on Real World DC, but I only did The Real World because I think reality TV is a joke, but I only did it so I could do these challenges, so we could talk about the challenges. So you finished Real World.

Yes. Biting the hand that feeds. So you did The Real World so that you could do the real world challenges? Yes. And what are those called? Those are, they're called

the real world road rules challenges and you like, all the real world people from all different houses come together and you like, I wasn't allowed

to watch TV growing up. In an honest competition that highlights sportsmanship and good ethics. Soberness, 100%. And there's never alcohol thrown in there just to make everybody bitchy and catty and provoke violence. Soberness, 100%. And there's never alcohol thrown in there just to make everybody bitchy and catty

and provoke violence. Not at all. Now that we've covered that base, let's get back to what you were wanting to talk about. So I got back from Thailand and I hadn't lifted heavy. Where you were doing a real world challenge. When I was filming a real world challenge, yes.

The last one. And I got back and jumped right into my gym at Front Range CrossFit in Denver. Yeah, because why not? Why not? I felt good. I might have had a little rhabdo, but I didn't listen to my body.

And I, in the middle of a squat, like felt a pop. And so it took me out for a while. And I almost got surgery. I had it scheduled. And then I was so pissed about getting surgery that I was like, fuck it. You know, I'm gonna gonna let's just squat really heavy so I did a three rep max overhead squat and it like felt better I know that's crazy but it like

it really did I was like not saying that if you have hip pain go try that because because like when I my history of injury was always in my spine like I've talked a lot with this with the good Dr. Andy Galp and how sometimes the best thing for a back that doesn't feel good is heavy. The thing that rehabbed my spine was getting into powerlifting. So I built all the assistance workup. I built my abs, made them strong again, my back, my hips, then slowly reintroduced to squatting.

When it got heavy again is when I started feeling good again because everything could be stable once again. The doctor told me, of course, oh, well, you're going to entertain maybe surgery or at the very least, you're never going to do that shit again. No lifting because your body is not made to do the lifting. Yeah. Think of all the load, man. Your spine can't handle that. I go, I don't believe you.

I just went ahead and did the squatting anyway. And the loading is what made me feel good. Feel better. Yeah. So counter to traditional medical advice. Yeah. You got to get strong to keep your body stable. Who would have thought that? I know.

So anyway, hip injury healed and that's my why. I would love to make regionals. You made regionals before? No. Oh God, no. This would be a first. How long have you been crossfitting? Two and a half years.

Two and a half years. Were we doing years were we doing before that any strength background before that real world dog come on did you lift weights i didn't want to talk about it i was surprised you don't want to talk about it are you just sick of talking about it no no i can talk about it i just it was it wasn't like the most beautiful year of my life if i could i don't know if it's anybody's most beautiful that doesn't look fun at, it wasn't like the most beautiful year of my life. If I could, you know. I don't know if it's anybody's most beautiful year of life in the real world. That doesn't look fun at all.

It just looks like you're pissed off all the time. For the record, I was gonna talk about lifting weights. Not the real world at all until you brought it up. I did like old school globo gym, like buys and tries and you know, back and all that jazz. But before that, that was all I got before CrossFit. So I'm happy I found CrossFit. So there wasn't much of a why then.

You're like, well, I got to go do this all day. Yeah, it made me feel good. Because that's what you got to do, right? You do that and you walk on the treadmill and you do that stuff. I had like a cutoff and everything. I was in it. I used to wear those too. Looking sexy in that jean.

What do you mean a cutoff? I'm confused. Like a t-shirt cutoff, you know, like where you literally cut the sleeves off. You make your own tank top. Have you ever done that before? Oh, yeah. Don't we share a heat head? Oh, yeah.

I didn't have a name for it. I just did it. So basically what you have on now, you made it yourself and it goes down even further. Yeah, and way more bro-tastic than this. Okay. You got to cut the sleeves off and stretch it out, Doug. So you show all this.

So it's not like you're wearing a shirt at all, but you're allowed in the gym still. I did a lot of training like 10, 12 years ago, and I never got into that. I feel like I missed a chunk of that. You're in the wrong gym, dude. You got to be at Gold's or one of those. 24-hour fitness. One of those Globo gyms.

Yeah, I never got the opportunity to train at Globo gym. Doug is very unique in that he had real strength coaches his whole life, basically. And Mike and I were left just to figure shit out. You're like, hey, here's some magazines, kid. Go in in the weight room put on some zoo baths and get the leg pressing i also did things that just made sense to me i would just tie weights to myself and then run around the block oh yeah i figured if it's running hard i'll make myself like i'm fat and i'll make me a better runner absolutely Absolutely. All right. We're going to take a break real quick.

When we come back, we're going to talk about a nutrition challenge. That's titillating. Welcome back. We're here with Emily Schramm and Michelle Kenny. Still hanging out, talking about the open, talking about real world.

My favorite. But now we want to talk about this nutrition challenge. So I was texted and I said, someone said, check out Emily's nutrition challenge. I was like, oh, this is interesting. Good. I like challenges. Yeah. So I turned paleo like when I found CrossFit about two and a half years ago.

And I didn't have anyone to tell me how to do it so I um kind of just winged it for 30 days and figured my way out and I loved it I love what it did to my energy and to my body and to my skin and uh I wanted to create something that was easy for people to get introduced to paleo and it's not super extreme and it's not all or nothing but it definitely gives people an idea of what their body feels like not addicted to sugar which i think is really big for people to feel that's the whole point right it's the whole point so it's 21 days uh you log your points every day for if you had bread if you had sugar um if you worked out if you had fish oil if you drank some water um and then i send you a video and you either get a workout that's at home doable or like a little like a trick or tip that

I've learned in my years of doing paleo which hasn't been forever but ways to make it easier and more convenient because it's not necessarily that convenient so you get a lot of people trying to gain weight joining your challenge I have a few I actually do have a handful of guys that are like but I want to be big so They're just trying to impress you. Yeah. No, that's the interesting thing is it doesn't happen with girls very much. Most women just want to get smaller. But like every dude in the world wants to get bigger and smaller at the same fucking time.

It's the most annoying thing ever. It's true. It's so annoying that we created a group specifically designed to coach people through that. So it's like, I was wondering if anyone joined yours

because that happens to us. People are like, I'm going to gain weight. And then they're worried about the whole six months about getting shredded. Yep. Like,

what are you worried about getting shredded? You're trying to get bigger right now. It's ridiculous. Well, I'll send them to your group. How about that?

I should do that. Perfect. So a big part of this challenge is about eliminating sugar specifically? Yeah. Processed sugar in bread and grains. And so the only thing allowed is honey and stevia, which I know is a lot of paleo elitists don't approve of, but I want to make it realistic for people. So I think honey is fine in moderation.

I say as long as you're not poo bear, then you're fine. And I think it's good for people to have a little something so they don't go crazy. But yeah, taking out agave nectar and evaporated cane syrup. I mean, any just getting people to be conscious of the labels that they read. The ingredient list sugar is like an 80 percent of all foods at the grocery store. So just learning that you have to cut it out and how to do it. Did you used to be

like a big cereal girl or like you had like your carb cabinet or anything like that? Oh, for sure, yeah. Because before CrossFit, I was like, I told you guys,

I was wearing a cutoff doing like buys and tries. So I love- And you probably used to feel bad about eating bacon because the issues could make you done. Oh, for sure.

Do you have any footage of the- Of my buys and tries? Yeah, Global Gem just like wrapping out some curls yeah i'm sure i can find it grabbing out some curls i'm sure i can find it yeah actually ctp episode two about emily already i'm pretty sure episode two on real world dc i was i was in the globo gym in my cutoff um post-workout subway no i just work out just forgot Subway. Cause you know, eat fresh. I'm impressed that you know that. You know what? I can say real thing.

Subway tells you to eat fresh and also offers a fucking Frito enchilada Subway sandwich. Fucking Frito chips on it. And it says at the end, eat fresh. Eat a fucking chili and Frito Subway sandwich. You sons of bitches. Are you serious? And have fucking,

you have an athlete like nasty Nadia whatever her pants is the gymnast sell you that I'm an athlete eat this fucking Frito sandwich can you believe that no fuck you Subway man I really did love my Subway

Mike's like sponsoring our show anytime soon. Oh, that's great. There goes our sponsorship. Mike's like, we're this close to saying eat fresh on the show, you son of a bitch. 10K a spot. Oh, God. Yeah, I did the low calorie thing, low carb thing, low fat thing, all of it at once.

It was horrible. And I don't want anyone to go through that. So you didn't eat? I didn't eat. Yeah, I had some, you know, my turkey delight from Subway and then I would have

some egg whites and maybe some broccoli and it was just like, that's how people wanted to get shredded and I thought that that was the way to do it. So I tried.

I mean, it's not your fault. I mean, there's plenty of information out there telling you that's just the way to do it. I know. We got to break these people.

The problem is, you said that so sweet, like we have to break them. I mean, the problem is people mix information, really. They'll take like this like bodybuilder-esque type of diet and they'll mix it with this other diet. Next thing you know, they're not eating anything. They only think about what you should take out, not what you're keeping in. That's true. Yeah.

I'm so sick of girls eating 1, 1200 calories or less because my fitness pal tells them to. So I'm working on that. Who's your fitness pal? Did you know that? It's a fucking Jillian Michaels. God. I kind of love Jillian.

You got to eat less bitches and you got to round over more when you do kettlebell swings. Not enough fucking rounding. That's awesome. You have the best laugh, Michelle. It's a joy. So you want to tell them what the fitness pal is? Oh, oh, sorry. Yeah, it's like an app.

We're waiting on you. Sorry, do you guys not know my fitness pal? It's like, it's an app. Oh, it's an actual thing. Yeah, it's like a, it's what, you know. Like, who's your, it's it's your fitness pal yes it's an app

where people go in I've had so many people do it that are like coming to me from whether I get them on emails or Instagram and like

what am I doing wrong and I'll see they're my fitness pal you logger food it's a calorie counter and they're eating like 1200 calories or less so

is there like a paleo version of this app no I actually don't know any like paleo eating apps. I know. I kind of wanted to create one. I think it would be smart.

You say you want to create it? We probably shouldn't have talked about it on the show. No one's going to steal the idea. No one's stealing it. Have you ever created an app before? No. Hey, somebody out there, create that app. Or if there's an app out there, let us know about it.

Send us our check. Emily's never going to get around to it. Too busy eating bacon. I meet people all the time with app ideas. They're like, I got this idea for an app. Have you ever created an app before? It's like, it's probably a lot harder than you think. It'd be cool if the app was you just take a picture of the thing you want to eat.

And he goes, man, fuck, that dude ain't paleo, bro. His phone. Oh, that'd be so funny. Siri just says that to you. That's not, dude, that's fucking, that's sugary, bro. And you take a picture of a piece of lettuce. He goes, yeah, you could do that. Yeah, that's cool. That'd be good. Yeah, that's be so funny. That's you. That's not, dude. That's fucking, that's sugary, bro. You take a picture of a piece of lettuce. Yeah, you could do that. Yeah, that's cool.

That would be good. Yeah, that's all you need. That's all the functionality you need. I'll use your voice as the narrative. Yeah, it's got to be some weird stoner voice

like, no, man. No Fritos, bro. That ain't paleo. That ain't fresh. That ain't fresh. So earlier you said that during the 21 day challenge you give out little tips and tricks and videos and whatnot to make it as easy as possible to make it through the 21 day challenge you you give out little tips and

tricks and videos and whatnot to make it as easy as possible to make through the 21 days yeah uh like one of them is about you know i think a lot of women especially with belly fat they freak out about it and so getting rid of i freak out about women's body Yeah, too. So that's not nice. That isn't nice. Just kidding. That's a joke. I love Lil' Billy for that. Sexy as hell. So talking about getting enough sleep and cortisol levels, and I'm a coffee addict,

so making sure you aren't drinking too much coffee, even though I do. What's too much coffee? I don't know. I don't know. I don't know, but don't do it. If you drink too much coffee, I don't know. I don't know. I don't know, but don't do it. If you drink too much coffee, what happens before you're wad? Pre-wad poo?

Yeah, you get a pre-wad poo and not the good variety. I personally found that I can drink almost as much coffee as I like as long as I stop drinking it at noon. So not too much coffee then. Well, I mean, I can pound like eight cups before noon and i still can sleep okay that night i think mine's like four o'clock i tell myself it's four o'clock i drink coffee up till i go to bed no shit i drink a cup of coffee and just go to sleep i don't think you're sleeping very well uh like a baby free of any care in the world is really how i sleep most nights really well let's put it this way when my whole bookshelf did i tell you doug my whole fucking bookshelf in the middle of the night

got a lot of books i think this is actually a bad sign not a good sign it all collapsed in a violent explosion and glass shattering on and my wife goes oh my god she scurries me to action i we get to the stairwell and i look at her go yeah what are we doing why aren't we asleep and she goes oh you idiot like hits me on the arm and goes down to look at her and go, yeah, what are we doing? Why aren't we asleep? And she goes, oh, you idiot. Like hits me on the arm and goes down to look,

what happened? I go, oh shit, I got to take action. But I must have been so, so asleep. It was, right?

Wasn't it? She goes, now I know who needs to learn to use the gun. Like, you're right. You're going to have to defend this family.

I will be a sinner. You're going to wake up one night to defend this family you're gonna wake up one night the gunshots like oh what's that oh lame go back to sleep exactly uh yeah we're gonna hook you up with a sleep study chris i want to find out if you if you really are sleeping really well or if it's just so bad i think that's probably so bad so far on the other side of the spectrum yeah oh i'll take another sleep the best after vice friday oh god yeah dude nothing makes you feel more like a person like a fulfilled human being you gotta i will go minimum minimum and i like to know your cheat meal too when you're not doing a

paleo minimum one whole pint of is the prescription a whole pint of ben and jerry's what flavor ideal oh what flavor chubby chubby hubby? Chubby hubby, baby. Oh. Chubby hubby. I'm trying to stand in front of the freezer and decide. But optimal is two pints really for me.

And unlike donuts, unlike pie, as good as all those things are, you go, you know what? I feel like a little bit of a whore because I ate all that. I never feel that way with ice cream.

I go, you know what? This is a good fucking decision. Every time. Every time. Ice cream's always a good thing. Do you just go into a food coma? No. That's why you sleep so well.

I feel my most alive. I'll ever feel. We're at the end of pint number two, baby. I'm telling you. I can always swung from a no sugar 21 day challenge to two pints is ideal. In one sitting. But you're saying the key with a dot, and we'll see if you agree. I'm a big fan of understanding that

you have discipline all through the week. You can't keep that up forever because eventually your craving for sugar is going to get you. You're going to want to live your fucking life and have some kind of sugar. Something, yes. Can't keep it up forever.

So what I think is the most important thing you do, what I recommend to people is I have this advice Friday thing. It could be any day of the week. Don't get hung up on the day. Mine's Sunday. I'm right with you. The reason why a cheat meal should be a cheat day or a meal, whatever.

You ritualize it. You make it a special thing that you know when it comes. You look forward to it. You work hard in anticipation of it. You get all you want on that day and you feel so bad about it, you have another week of discipline action. It's fucking yin and yang. What I want to know, Chris, did you last Friday have Vice Friday?

Not last night. What day is it? It's Sunday. It's Sunday. Oh, wow. All right, so last weekend, did you have Vice Friday. Not last night. What day is it? It's Sunday. It's Sunday. Oh, wow. All right, so last weekend, did you have Vice Friday? I might not have. We had Vice Saturday.

Yeah, sometimes I skip it. Why do you double down? I want to know. He's got his original thing going on. Look, sometimes there will be a Vice weekend. The train just goes right off the fucking track for good. They're like, fuck fuck it there's no saving it i'll figure it out monday just getting i'm going i'm wearing sweatpants and eating

whatever i want the whole weekend you sound like a pregnant lady yeah i look like most of your wife is pregnant my wife is pregnant she's popping in april oh congrats but tell me you gotta have that in order to resume the discipline actually if you try to go discipline all the time and not have that train is gonna go off the track but would you agree that you have to go

to like a little bit of a famine to understand what it feels like to like feel really great if you don't have famine you can't enjoy excess and you can't go back

to tolerating the famine when it's time to work hard and do without you wanna join my 21 day challenge I do my cheat day gluten? I do. My cheat day.

Gluten free donuts. Where'd you get these? I'm making my I smell shit face. Gluten free donuts. Tell them how good they are. They're really good actually. She's like a sandwich donut I had that same face. I was like she didn't like it. Why gluten free? Yeah I mean the donuts. But then she tried it. Why gluten-free? Yeah, I mean, the donuts.

But then she tried it. As Chris talks, we just need the camera to be on Michelle and her ridiculous laughter. I've never seen anyone laugh this hard before. This is so amazing. But now we're Kenny Shuffle Bros now, man. Yeah. We bonded over the shuffle. Gluten-free donuts, you can get them anywhere.

They're great. But I'll tell you what you can do. I've never seen this. Anywhere? Not anywhere. Kroger. I'll tell you what you can do I've never seen anywhere not anywhere Kroger I'll tell you one good thing about a paleo diet

what really swings me towards really liking a paleo diet is you can make the most ridiculously awesome desserts that make you forget old desserts

like I'll give you some points there because I don't know about donuts because donuts have that springy thing let's not get crazy let's not call

gluten free donuts paleo I'm not I think you're getting a little outrageous here i'm saying that i think most paleo desserts like my wife my wife makes like coconut and good dark chocolate and like nut cookie things that are way better than fucking chips on any day or oreos yeah or a chocolatey tart thing doug you've had the chocolate tart it's like a chocolate truffle and pie tart thing form. Paleo.

Good. Delicious. I don't know if I have. What was the thing I ate? Look at your face. I will. I'm waiting. I have no idea what's going on right now.

Like, I'm just waiting. Definitely far from paleo. What was the thing that I ate at the gym the other day when we were filming the 14.3 video? Some chocolate cake or something. Whatever brand he made. Like a day when we were filming the 14.3 video. Some chocolate cake or something. Whatever brand he made. Like bread pudding. Yeah, the bread pudding

was delicious. Well, I ate that cake. I ate a coconut paleo cake on the rower. In the warm up. Yeah, that wasn't real cake. I would only eat paleo cake when I'm rowing.

It's not paleo. Let's not get extreme. Let's not get extreme. I'm with you though. There's nothing paleo about any of this stuff. No. Doug, it doesn't matter if it's actually paleo. It just matters that people think it's

paleo. That's exactly right. It's totally true. So much easier to sell when people believe it. Does it taste good though? It also tastes great, right customer? I thought it tasted better than a non-paleo treat. Yeah, it's better than non-paleo. It was good.

When are you coming out with your Vice Friday t-shirts? Barbara Buddha needs some Vice Friday t-shirts in a hurry. Yeah, it's better than non-paleo. It was good. When are you coming out with your Vice Friday t-shirts? Barbara Buddha needs some Vice Friday t-shirts in a hurry. Yeah, what's up with that? You just blew my mind. And like Miami Vice theme. You just blew my mind.

Ah, you just blew my mind. Yeah, palm tree, sun. Ooh, that'd be cool. And then just Buddha eating some... Gluten-free donut. What a great idea. I give no money

to any of you for this idea. Just give me a t-shirt T-shirt will suffice I'll make it and spread it around Let's just say two quarts of GTFO Let's refer to this later and I'll draw this up Two quart minimum baby You needed like a 21 day cheat challenge That you can upsell right after your 21 day

Sugar free challenge Let's fix all that Everyone heard customers be like yes that's what I need next. You know what you need? You need to feel bad about yourself for a little while. That's what you need to feel. I actually think it's good

for people to do like a 21 day challenge, 30 day challenge, whatever it is. Maybe like once every six months just to kind of like recalibrate. But what I find is anytime I recalibrate,

anytime I go to the extreme, like I move 5% closer to perfect. Right? I'll never be perfect I'm talking about my diet here not my abs they're already perfect so no uh so like every time you do like a challenge it's 21 days 30 days or something like that anytime you go to an extreme you never swing all the way back to where you were you know a lot of times people get really I think disappointed because after the 21 days or whatever, they end up, they don't stick with it like 100%. But I think everyone would agree that afterwards, they're actually better overall.

And so every few months, maybe every three to six months, do one of these challenges and you'll keep inching yourself there. So I found that to be true for me is especially like competing weight class sports, trying to get big and then leaning out. It's like it, you start looking at food a little bit differently when you do that. I agree. Yeah. And I like this cause it's a little bit more like not all or nothing with the point system. Cause I, I don't like all or nothing really, you know, like so many people are like whole 30. I tried it. I had a donut I'm done with for 30 days, but I get a lot of questions on how days but uh i get a lot of questions on how much protein to have and a lot of questions on like i don't know how much bacon

is too much and so just like you know none yeah if you're doing like a 21 day sugar fast then like counting all the other stuff is irrelevant just just focus on not eating sugar and don't worry about the rest of the shit yeah But people, they get mixed up. Yes. So it's a little bit, I kind of combine it all together. So it's fun. So who primarily does your challenge? Men, women, crossfitters, non-crossfitters?

Mostly non-crossfitters or crossfitters that are interested in paleo but haven't taken the plunge because it's a nice, you can still have beans and you can still have dairy. So it's like an easy entry to it. But mostly non-crossfitters that are interested in that kind of intense workout. But they don't have a gym membership. Men, women? Both, yeah. It's a good, it's probably like 60-40.

Okay. Yeah, 60-40 women. Of women? Yeah. People mostly trying to lose weight? Yes, for the most part, yeah. Yeah. Awesome. And where can we learn more about that uh www.superherounleashedchallenge.com superhero superhero superhero unleashed challenge

i'm all about the superheroes i have like a i'm like a marvel fiend you and chris will get along i only like batman but this dude he's all in the way. Just today I argue with people on the internet because I got an argument this morning with my two-year-old son over breakfast. An argument? Yeah. Yeah. Because my, some girl goes up. Does that mean you were just yelling at him?

No, we weren't yelling at each other. He's sitting there eating his French toast and some girl comes up, oh, don't you look cute? You in your little Superman t-shirt. Because my wife put a Superman shirt on him and i hate superman i think he's an asshole and somebody goes do you want to be superman you want to be superman when he grew up he's like uh-huh i go that's not don't listen to him he wants to be batman he wants to be batman when he grows up and i don't know what he wants he looks at me he goes no he's like superman and he's like no

i know of batman i choose this guy i go you know what i'm not happy with your choice this is already starting it's gonna be your choice to be superman and now your choice to marry that girl that's coming down the line but this is this is what i was fighting over today and i tweeted it and some guy goes dude you know superman when i go you son of a bitch don't you know batman's a genius and he's just one kryptonite arrow away from kicking superman's ass which he did right he did and i guess the dark knight returns whatever whatever that frank miller comment but it wasn't the dark he what he beat it might be no you might be right he beats superman's ass he goes i want you clark to remember this one guy defeated you and he dies so that happened so this is if you want to argue superheroes

we'll get into it i'm not superman i'm all spider-man all spider-man see i'm kind of like he's like the he's like the third wheel i go oh he's all right i want i want to fight with him but i'm not i don't choose why do you like spider-man i don't know this one too i found out she likes spider-man and i was like i like you meant to be yeah it wasn't meant to be i don't know when i was little i i like just thought he was so cool. I have a key chain. I have a pillowcase. I might have a lantern. It's a solid superhero choice.

Who's, who is your least favorite of all superheroes? Like who could you, who, who do you want to die first in battles? You don't have to deal with their shit anymore. I don't like the Hulk. You don't like the Hulk.

I'm sorry. I don't. I wasn't expecting that. I was expecting Captain America. He sucks more than any of them. Captain America's just some guy they pumped a bunch of drugs into and that's him. He's just a guy. The Hulk definitely took drugs.

Well, no. He experimented on himself with gamma radiation, which is science. Let's get it right. Oh, okay. My bad. That's more science than just... Captain America was just like a roided up soldier. That's true. And he has this attitude. Which is perfectly fine. I'm a roided up soldier. That's true. And he has this attitude which is perfectly fine. I'm all for it.

I know what's right. He's at least impressive of them all. Everybody kicks his ass. Okay. No matter what. I'm sorry I did not say Captain America.

I accept your apology. All right, Michelle, your favorite is Spider-Man as well. It is Spider-Man. Number one, huh? Yeah. What's your least favorite?

I don't even know. You got to know a least favorite. A least favorite? Yeah, like who is this not impressive to you? I mean, you could pick like Daredevil. I also hate Green Lantern. I think it's the stupidest thing ever. Green Lantern is pretty stupid.

Especially the movie, right? I don't know. I don't like. Oh, so you have that ring. What if you take that ring off you're nothing you're nobody that's not true we'll get into this later yeah okay you want to say you were like i want to talk about crossfit what's your least favorite huh who's your least favorite i don't know if i have a least favorite we know your best favorite i

actually i don't like x-men overall i'm just not an X-Men fan. Really? Yeah, I just, I didn't, the whole concept just, eh. I mean, I get why people like it. I just, it just doesn't. Not your thing? It's not my thing. You see Wolverine and go, you know, that guy's neither handsome nor awesome. That's your attitude. I mean, he is.

I wanted to be Wolverine when I was a kid, but, so you do like him. I think it's like. I think it's confused. Well, because I can't. I hate him. You have certain feelings about Wolverine and you're confused by it. You're not going to accept it. So you're into Wolverine. kid but so you do like them i think it's like i think it's because i can't i hate them you have certain feelings about wolverine you're confused by it you're not going to accept it possibly we're drilling into this shit so you're revealing more of yourself on live uh

the podcast yeah finding out about who you really are all right let's turn this shit off i was actually going to say the green lantern i was excited i was excited that i knew a character that hadn't been brought into the conversation yet. But I didn't know if it was like part of the, there's Marvel and then there's another one, right? DC. I only know that because I talked to John. He loves comics. But I was pumped that I knew a character that hadn't been brought into the conversation.

I don't know shit about comics. All right, let's wrap this show up. Emily, you've got what's the website again you go to superherounleashed.com and you can find all my Unleashed Fitness stuff anything else

you want to promote before we go no fuck the real world I think that's it fuck reality TV I'm just kidding and if we're in Denver

you coach at Front Range CrossFit no I well I actually am a rare breed that trains at a different gym I coach at so I coach at CrossFit Park Hill and then I train at Front Range CrossFit.

Both very excellent, fun gyms that I like. So come see me in Denver, Michelle. We're going. Yeah. She said that very sexily. Like, Crystal's like, I'm going immediately. You can leave me on the cliff with that voice, honey. Michelle, anything you want to promote?

You got CrossFit Chickasaw, obviously. If you're in Memphis. Yeah, if you're in Memphis, come to my gym, CrossFit Chickasaw. And that's that. It is what it is. Kenny Shuffle. Oh, yeah. We got to do the Kenny Shuffle.

If you want to see some Kenny Shuffle, hashtag Kenny Shuffle. And it's all categorized on Instagram and Twitter. And the Twitters. 5,000 examples of people doing the Kenny Shuffle and crushing wads. That's right.

All of them. Every single one that did it posted a good score. At least one run. I guarantee they all had more fun than if they had not done the show.

And that's why they did well. And that's what matters. Yes. All right. Don't forget, check out Barbell Shrug. Sign up for the newsletter for awesome news updates from CTP there.

Later, guys.